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  • Becoming a better version of yourself for greater professional fulfillment

    Becoming a better version of yourself for greater professional fulfillment

    Are you one of those people who wait until their annual review to reflect on their work performance?  It is indeed easier to wait for another person to tell you how you can improve. But how can you improve your performance without waiting for annual feedback? The key is to work on yourself, not your job. Becoming a better version of yourself will help you in many areas of life, such as professional fulfillment, work-life balance, and managing daily stress.  Here are our tips to help you improve at what you do and become the best version of yourself.

    1) Taking care of your body 

    Your body is the most amazing thing you will ever own, and without a healthy body, it’s difficult to become the best version of yourself. Therefore, the first step to achieving maximum professional fulfillment is to take care of your body.

    To take care of your body, you need to pay attention to three fundamental areas of health:

    • A physical exercise routine ;
    • A healthy diet (minimize sugar consumption, maximize consumption of green foods, eat healthy fats, etc.);
    • Get enough sleep 

    This good physical health is an essential first step towards good psycho-emotional health, which is itself essential for professional fulfillment, a good work-life balance, and better daily stress management.

    2) Turn its weaknesses into strengths

    A study showed that 97% of people can easily identify a habit that is hindering their career. However, according to managers, only 10% of employees show any change one year after a performance review. 

    Most of us can assess our weaknesses, but we don’t always take steps to correct them and turn them into strengths. To truly change your behavior and transform your weaknesses into strengths, try paying attention to your moments of anxiety and how you manage stress daily.

    For example, when you dread giving an important presentation at work and constantly check your emails instead of preparing, this is a response to anxiety and stress.

    When you find yourself in such a moment, stay there. Consciously replace this ineffective behavior with another deliberate and thoughtful action. Drink a glass of water to give yourself time to breathe.

    Next, identify what you can do instead. Ask yourself, “What do I really want now?” and take the time to figure out how to achieve it.

    3) Increase learning opportunities

    Learning should always be a top priority in your daily activities. Dedicate 10 minutes each day to reading, listening to, or watching something that can help you work smarter. You could try acquiring a new skill each month, or see if you can learn something from your colleagues.

    Set achievable goals and track them

    Setting goals not only gives you purpose in life but also makes you accountable for your decisions and actions. Setting goals will impact your professional development, work-life balance, and daily stress management.

    1. Determine what you want to accomplish in one day, one week, and one year.
    2. Keep your goals SMART (specific, measurable, achievable, relevant, and time-bound). The key is to avoid setting too many goals.
    3. Prioritize your goals, focus on the most important ones first, and make sure you follow them religiously. There’s no point in setting goals if you don’t stick to them.
    4. To avoid feeling overwhelmed, find simple ways to motivate yourself to implement your action plan. For example, if you want to change jobs, give yourself two months to do it, then make a list of the short- and long-term actions you need to take and the timeline for achieving that goal.
    5. Spend a few weeks selecting the companies you would like to apply to, then dedicate them to the actual search, tap into your network to find opportunities, a nd begin the interview process.

    Become a better version of yourself with Actistress

    Active re-embodiment puts the body and mind in the right place by providing a quality learning loop, deeply desaturating your nervous system, and realigning your thoughts, emotions, and body. The Actistress method, which is the basis of these re-embodiment exercises, is founded on the reactivation of intentional movement, which retrains the body to initiate itself, to move from a clear decision. This allows you to be closer to yourself, more aware of your potential and your limitations, and to choose to take action or not. This capacity for decision-making is fundamental to taking charge of your life and moving towards the best version of yourself.

  • Mental health simple but effective routines

    Mental health simple but effective routines

    In a world where the frenetic pace of modern life constantly pushes us to go faster, taking care of our mental health becomes a necessity. Yet, faced with a multitude of often complex or expensive advice, the idea of ​​simple but effective routines emerges as a solution accessible to everyone.

    Between professional challenges, social pressures, and the ups and downs of personal life, establishing daily habits that promote mental well-being can permanently transform our relationship with ourselves and others. By 2026, thanks to the rise of digital solutions like Petit BamBou, Headspace, and Calm, a nd the democratization of knowledge in psychology and neuroscience, everyone can learn practices that strengthen emotional resilience.

    Exploring simple, scientifically validated approaches, enhanced with modern tools, allows you to build a more peaceful daily life. Whether it’s the quality of social relationships, physical activity, mindful eating, or mindfulness techniques, these strategies, offered by platforms like Mon Sherpa or Mind, facilitate the gradual integration of these routines. This article invites you to discover five essential areas for preserving and boosting your mental health without getting lost in complicated processes.

    Social relationships are at the heart of sustainable mental health

    The impact of human interactions on our mental health should never be underestimated. Indeed, the quality of our relationships plays a key role in regulating our emotions and reducing stress. The human brain is inherently designed to function as a social network. This translates into better management of cortisol, the stress hormone, in people surrounded by supportive relationships.

    Identifying the people who truly support us is a crucial first step. These individuals actively listen, offer encouragement, and share moments of joy, creating a sense of emotional security. Conversely, toxic relationships, characterized by relentless criticism or manipulation, mentally drain us. Therefore, knowing how to limit them is essential for protecting our psychological well-being.

    How to recognize and nurture a healthy relationship?

    A beneficial relationship is characterized by respectful exchange, leaving one feeling revitalized. After talking with a loved one, one experiences positive energy and a soothing sense of support. Even in the event of disagreements, communication remains open and non-judgmental.

    To maintain these connections, it’s advisable to invest time regularly: a simple weekly call, a monthly outing, or sharing an activity. Prioritizing quality over quantity remains key. Developing interpersonal skills such as empathy and active listening, which can be found in specialized applications like Mind or Mentalo,  also helps enrich these exchanges.

    Incorporate regular physical activity to calm the mind

    The body and mind are closely linked, and physical activity plays a central role in managing mental health. Indeed, engaging in moderate exercise such as brisk walking, dancing, or even gardening releases essential neurotransmitters like endorphins, dopamine, and serotonin, which instantly improve mood and reduce feelings of anxiety.

    The secret lies in consistency. Rather than striving for peak performance in a single moment, it’s better to commit to a daily practice, even a brief one. This consistency not only promotes better sleep quality but also boosts self-confidence. Paying attention to your body with each movement provides a beneficial mental break for creativity and emotional regulation.

    Several popular apps like Calm or Headspace also offer gentle exercise programs coupled with meditation, facilitating a holistic approach to well-being.

    Optimizing your diet to support your mental health

    The food we eat directly influences brain function and emotional balance. To support this connection, it’s important to adopt a diet rich in beneficial nutrients that support mental health. Indeed, the brain, which uses up to 20% of our daily energy, requires a stable and varied intake of nutrients to function optimally.

    Omega-3 fatty acids, found in oily fish, are particularly beneficial for nerve protection. Furthermore, antioxidants from colorful fruits and vegetables help combat oxidative stress. Whole grains provide stable energy while preventing rapid blood sugar fluctuations, which can lead to mood swings.

    Foods recommended to nourish the mind

    • Bananas are ch in vitamin B6 and dopamine, which improve mood.
    • Oifishis: salmon and mackerel, rich in essential fatty acids for neurons.
    • Dark chocolate (minimum 70%): stimulates serotonin production.
    • Green vegetables: broccoli, spinach, which are rich in magnesium and vitamin C.
    • Nuts and seeds: sources of omega-3 and fiber for memory.

    Conversely, it is preferable to limit the consumption of ultra-processed foods, which promote inflammation and disrupt the regulation of neurotransmitters linked to mood.

    To gain a deeper understanding of the impact of micro-habits on your diet, see this article on daily micro-habits . A careful but gradual approach helps to permanently integrate these benefits into our eating habits.

    Establishing a restorative sleep routine to preserve mental well-being

    Sleep plays a fundamental role in mental health. During nighttime rest, our brain performs a true metabolic cleansing thanks to the glymphatic system. Insufficient or poor-quality sleep disrupts these mechanisms, affecting memory, emotional regulation, and increasing vulnerability to stress.

    Furthermore, maintaining a regular circadian rhythm by going to bed and waking up at fixed times improves the natural secretion of melatonin, facilitating deeper sleep. Simple interventions, such as creating a sleep-friendly environment or limiting blue light from screens before bedtime, help optimize sleep quality.

    Key strategies for better sleep

    • Maintain a cool temperature in the room (16-19°C).
    • Create a calming ritual (light reading, stretching, soft music).
    • Limit caffeine after 2 pm and a2 pmd alcohol in the evening.
    • Avoid screens for at least one hour before going to sleep.
    • Have a light, tryptophan-rich snack if hungry before bedtime.

    Mindfulness, an accessible practice for better managing your emotions

    By paying attention to the present moment without judgment, mindfulness alters brain activity related to stress. It acts directly on the amygdala, reducing fear and anxiety, while strengthening the prefrontal cortex, responsible for emotional regulation.

    This approach offers a space of mental distance from intrusive thoughts and emotions, limiting anxious rumination. Meditating with Christophe André is a recognized resource for easily learning this technique, as are the apps Petit BamBou, Calm, nd Hapify. These tools encourage, through simple exercises, the consistency necessary to observe lasting positive effects.

    Easy mindfulness exercises to practice

    • Conscious breathing: observing one’s breath without changing it.
    • Body scan: mentally scan each part of the body to feel the sensations.
    • Attentive presence in daily activities: eating, walking, listening with full attention.
    • Guided meditation via adapted applications.
  • Health and nutrition rare foods with proven benefits

    Health and nutrition rare foods with proven benefits

    In a world where food tends to become standardized, the discovery of rare foods with exceptional nutritional benefits offers a breath of fresh air and an invitation to diversify our meals. These unusual products, often rooted in ancient traditions or isolated regions, reveal an untapped health potential, supported by studies and the age-old practices of often remote populations. Whether through their richness in protein, essential vitamins, or antioxidants, these unique ingredients meet specific nutritional needs and contribute to enhancing overall well-being.

    Far removed from conventional distribution channels, unlikely foods like Cambodian crunchy tarantula, bowhead whale blubber, or unconventional heirloom cheeses perfectly illustrate this quest for beneficial diversity. Their integration into our eating habits, governed by rigorous health standards, could become an innovative tool for addressing nutritional deficiencies and meeting the demands of a balanced diet by 2026.

    Rare foods rich in complete proteins and their impact on muscle mass

    A diverse range of protein sources is central to a healthy and balanced diet. Among rare foods, some stand out for their exceptional quality, notably the crunchy tarantula from Cambodia. Its high-quality protein composition is remarkable: it contains a complete range of essential amino acids, making it comparable to, or even superior to, some conventional meats.

    Protein plays a crucial role in maintaining muscle mass, a key factor in preventing sarcopenia, a progressive loss of muscle mass that occurs with age. Incorporating protein from unexpected foods like tarantula, thanks to its digestibility and nutritional profile, can help reduce the risks associated with this condition.

    • Cambodian tarantula: unique taste combining chicken and cod, ideal for lovers of new taste experiences.
    • Fire fries: a cooking technique that gives the tarantula a much-appreciated crispy texture.
    • Complete proteins: essential for muscle rebuilding, particularly relevant for athletes and seniors.
    • Alternatives: Also incorporate other quality plant and animal proteins for a better variety.

    Consuming protein-rich foods from distant lands not only broadens one’s palate but also optimizes the nutrients needed for muscle building and maintenance. Brands like Nutrimuscle and Superdiet emphasize the importance of a diverse protein diet, where these aspects can be enhanced by using rare but nutritionally powerful ingredients.

    Beyond their protein content, these rare foods offer a unique nutritional richness that is difficult to replicate in conventional solutions. However, the question of taste and cultural perception remains an obstacle to their wider adoption.

    Essential vitamins and immune properties of little-known foods

    The scarcity of certain foods does not prevent them from being veritable powerhouses of vitamins essential for health. Whale blubber and skin, traditionally consumed in Greenland, are a perfect example. This unique source of vitamins C and D plays a crucial role in preventing various diseases linked to significant deficiencies in these nutrients.

    Vitamin D, in particular, is essential for the immune system, bone health, and overall metabolism. Its deficiency, still common in many populations, is directly linked to weakened natural defenses and an increased risk of chronic diseases. Consuming unconventional foods rich in this vitamin can therefore be beneficial.

    • Bowhead whale fat and skin: a natural and dense source of fat-soluble vitamins.
    • Traditional consumption in Greenland: eaten raw or fried, to preserve nutrients.
    • Immune benefits: direct support to the body’s defenses thanks to vitamins C and D.
    • Health issues: the need for regulation to protect whale populations from excessive hunting.

    The high vitamin content of these foods encourages a fresh perspective on nutrition, moving beyond conventional Western standards. Specialists like those at Biovie and Iswari advocate a holistic approach that integrates these unique components to sustainably boost vitality.

    This table illustrates how rare foods can also compensate for certain nutritional deficiencies, often difficult to compensate for solely through conventional diets.

    unusual culinary traditions and their methods of transformation

    Ancient cultures developed specific techniques for consuming and preserving these rare foods while maximizing their nutritional qualities. The worm cheese of Sardinia, which incorporates cheese fly larvae, is a fascinating example of this culinary tradition.

    This product, despite its unconventional appearance and process, boasts a high nutritional density and perfectly illustrates how fermentation and microbial biodiversity enhance nutrient bioavailability. The larva, while unusual to Western palates, enriches the cheese with vitamin A, a crucial component for vision and the immune system.

    • Traditional techniques: natural fermentation, preservation by freezing or frying.
    • Cheese with worms: strict adherence to the ancestral process ensures a safe and nutritious product.
    • Preparing pufferfish: careful handling avoids the presence of fatal toxins.
    • Eating live octopus: a ritual in South Korea that requires skill and vigilance.

    These practices demonstrate that local knowledge and respect for traditions remain essential for integrating these foods into a healthy and balanced diet. Furthermore, brands like Ecoidées and TerraSana promote these methods, adapting them to modern requirements.

    integration of rare foods into a balanced diet by 2026

    Including these less common foods in a balanced diet requires caution and discernment. They should not replace staple vegetables, fruits, and grains but rather enrich dietary diversity. This ensures that essential nutritional needs are fully met while adding a touch of nutritional innovation.

    For example, live Korean octopus or boreal fat can supplement iodine and fat-soluble vitamin intake, which are often deficient in modern diets. This approach also helps to limit the risks associated with malnutrition or certain metabolic disorders.

    • Balanced diet: prioritize variety and moderation.
    • Targeted intake: Use these foods to address specific deficiencies.
    • Practical advice: Be well-informed before consumption, especially about the origin and preparation.
    • Recognized brands: Nat-Ali, Diet Horizon, and  Purasana guarantee quality and traceability.

    At the same time, the responsible consumption of these rare foods fits perfectly within an ecological and responsible approach. It highlights the richness of life while respecting resources, which has become a major priority by 2026. To learn more about managing a food budget without compromising quality, you can consult this practical guide .

  • How to boost your immunity naturally

    How to boost your immunity naturally

    In 2026, faced with growing health challenges and an increasingly demanding environment, naturally boosting our immunity becomes a priority. Our immune system, a true shield against infections, requires constant and tailored care. Simple, natural actions, combined with a thorough understanding of our body’s needs, offer lasting solutions. Whether through diet, physical activity, or stress management, every detail counts in strengthening our defenses. Let’s explore together the proven methods for effectively boosting our immunity daily and facing external threats with confidence.

    Natural ways to strengthen a weak immune system

    A weakened immune system, especially in winter or during periods of low sunlight, requires simple yet effective interventions. Often, the basics are well-known: a healthy diet, restful sleep, and good ventilation of living spaces. However, certain natural practices are worth incorporating to give your defenses a boost.

    Alternating showers, a toning ritual

    Starting the day with an alternating hot and cold shower effectively stimulates blood circulation and boosts the immune system. This method, while initially unpleasant, strengthens the body and increases its resistance to illness. The technique involves beginning with very hot water, then quickly and successively switching to cold water jets, systematically covering all parts of the body (feet, legs, arms, torso).

    Cold foot baths for an immune system boost

    Soaking your feet in a basin about 40 centimeters deep filled with cold water, in which you stand for two minutes, is an excellent way to boost overall vitality. After this treatment, it is recommended to dry your feet thoroughly and wear thick socks to retain warmth. This simple step stimulates circulation and promotes optimal function of the body’s natural defenses.

    The importance of movement and physical activity

    You don’t need to be an athlete to boost your immunity through exercise. The key is to maintain regular activity suited to your fitness level. Brisk walking, swimming, or even gentler disciplines like yoga are ideal. Endurance sports such as cross-country skiing also have an excellent reputation for stimulating the immune system. On the other hand, excessive exertion can be counterproductive and should be avoided, especially when you’re feeling weak.

    Abdominal breathing and friction: practices to adopt

    Deep abdominal breathing optimizes blood oxygenation and helps eliminate cellular toxins. Practicing it daily is a simple way to support overall well-being. Regular friction massages, meanwhile, protect against infections. These simple actions contribute to a noticeable improvement in the body’s vitality.

    Nutrition, sleep, and physical activity essential pillars of immune defense

    In 2026, diet remains a key factor in strengthening the body’s natural defenses. Achieving a balanced diet rich in vitamins, minerals, and antioxidants is essential. Similarly, quality sleep and regular physical activity complete this crucial trio.

    Adapting your diet to support your immunity

    A diet rich in fruits, vegetables, fiber, iron, and vitamin D supports the immune system. Prioritizing foods with recognized properties, such as acerola berries, grapefruit seed extract, or spirulina, can provide an extra boost of vitality. Several specialist brands, such as Health Verte, Arkopharma, and Nutergia, offer specific natural supplements to strengthen immunity.

    The essential role of restorative sleep

    Sleeping between 7 and 9 hours allows the body to regenerate effectively. Inserm (the French National Institute of Health and Medical Research) emphasizes that lack of sleep quadruples the risk of catching a cold. Sleep provides a crucial time for immune cells to develop and strengthen, thus preparing the body to fight off illness.

    Maintain regular and appropriate physical activity.y

    Regular exercise doesn’t mean extreme intensity, but consistency. Moderate activities like brisk walking or yoga contribute to good blood circulation. This activity promotes the movement of immune cells throughout the body. Furthermore, avoiding a sedentary lifestyle is essential to maintaining your natural defenses.

    To further explore the concept of daily habits that promote health, discover innovative methods on how to improve your health with daily micro-habits.

    Preventive treatments and natural remedies recommended in 2026

    Preparing the body for seasonal changes with a detox followed by an immune-boosting regimen is gaining popularity. This helps the body eliminate toxins and optimize gut flora, essential for a healthy immune system. Medicinal plants combined with bee products provide a powerful synergistic effect.

    Cleanse your body with a detox treatment

    The transition from summer to winter is a key time to undertake a detox cleanse that eliminates accumulated toxins. This facilitates digestion and improves the absorption of vital nutrients to boost immunity. Rebalancing the gut microbiota with probiotics plays a crucial role in this process.

    Plants and bee products, allies of the immune system

    Acerola extracts, echinacea, and spirulina are popular supplements. Furthermore, royal jelly, propolis, and pollen, derived from beekeeping, are known for their revitalizing properties. These products are offered by several specialized laboratories such as Herbalgem  Fleurance Nature , and Pilej.

    The turmeric cure and the Chinese potion “dragon’s pee”

    Turmeric is renowned for its anti-inflammatory properties. As a course of treatment, it helps combat fatigue and joint inflammation. An age-old preparation, known as “dragon’s pee,” blends lemon, ginger, turmeric, and sometimes chili pepper, creating an energizing and protective drink to be consumed daily, except in the evening to promote sleep.

    Want to better understand which rare foods have strong potential for boosting immunity? Read our full article on rare foods with proven benefits .

    Techniques and tips to strengthen your defenses in case of contagion

    In the presence of symptoms or those around sick individuals, natural and preventative measures should be intensified. Acting quickly can prevent the progression of the illness and alleviate symptoms.

    Gargles made with apple cider vinegar and sea salt

    Gargling with a mixture of warm water, sea salt, and apple cider vinegar is known for its antiseptic and anti-infective properties. Performed several times a day, it cleanses the throat and helps limit the spread of viruses and bacteria.

    Inhalations with adapted essential oils

    Inhaling warm vapors composed of several essential oils, including Scots pine, ravintsara, and peppermint, helps to decongest and protect the respiratory tract. This simple yet effective method is recommended for prevention and as a support during the onset of colds or respiratory discomfort.

    Massage of the sides of the nose, a surprising reflex

    At the first sign of chills, vigorously massaging the sides of the nose and forehead improves local circulation, helping to clear nasal passages. This quick and easy technique often works wonders to ease the onset of a cold.

    The impact of mental state and stress management on the immune system

    Immune health doesn’t depend solely on the physical body. The mind plays a fundamental role in the effectiveness of natural defenses. By 2026, the correlation between mental state and immunity will be the subject of in-depth scientific studies.

    Chronic stress, a hidden enemy of the body’s defenses

    Prolonged stress leads to a sustained increase in cortisol, a hormone that weakens the immune response. It is therefore crucial to adopt techniques to reduce this stress, such as meditation, controlled breathing, or heart coherence. A 2026 Harvard study highlighted that the regular practice of heart coherence significantly improved the immune response.

    Think positively to strengthen your defenses.

    A positive mental attitude acts as a catalyst for endocrine function, directly stimulating the body’s defense mechanisms. Cultivating optimism is not just a fad, but a proven strategy for taking charge of one’s own health. This awareness is shared by specialized laboratories such as Phytoceutic and Orfito, experts in natural supplements that contribute to mental and immune balance.

  • How to improve your health with daily micro-habits

    How to improve your health with daily micro-habits

    In a world where our lifestyles are increasingly hectic, and health is a major concern, adopting small daily habits is a wise strategy for taking care of ourselves without excessive effort. These often-overlooked actions have the power to create a positive snowball effect on our overall well-being. For example, incorporating ten squats in the morning, drinking water before each meal, or taking five minutes to meditate with an app like Petit Bambou can profoundly transform your daily life without disrupting your routine.

    Science now shows us that these small actions are more easily integrated into our routines and generate lasting benefits. Rather than aiming for ambitious and sometimes discouraging goals, the key is to cultivate patience and consistency. Modern tools like Yuka and Eatology also offer innovative ways to make conscious food choices, while cutting-edge devices such as Bodytime and Mon Coach Douleur help us better manage physical activity and overall well-being.

    Understanding the importance of micro-habits for lasting health improvement

    Microhabits are defined as very simple actions, achievable in less than a minute, and easy to integrate into daily life without major effort. This concept, popularized notably by BJ Fogg at Stanford, is based on the idea that small, repeated actions eventually transform our behaviors profoundly.

    Why are these micro-habits so effective? First, their simplicity reduces mental resistance. Unlike abrupt changes such as starting an intense exercise routine or adopting a strict diet, micro-habits require little energy, don’t generate frustration, and are therefore easier to maintain over time. For example, doing 10 squats every morning after brushing your teeth becomes an ingrained ritual.

    Then, thanks to the cumulative effect, these actions add up and produce significant health results. Here are some concrete examples:

      • Drinking a glass of warm water with lemon juice every morning stimulates digestion, promotes detoxification, and boosts the immune system.
      • Sorting your food using apps like Yuka allows you to make informed food choices and therefore limit the consumption of processed products.
      • Taking 5 minutes each day to meditate with tools like Petit Bambou helps reduce chronic stress, a major factor in cardiovascular diseases.

    Another key advantage of micro-habits is their ability to create a snowball effect. As soon as you start making a small effort, it often triggers a positive dynamic that leads to further changes. For example, adopting the micro-habit of taking the stairs instead of the elevator encourages you to also think about eating better or getting more regular sleep.

    Finally, their short duration protects against the feeling of failure that sometimes accompanies big changes: the probability of giving up is reduced, because the action remains accessible even on the busiest days.

    Identifying micro-habits that can be easily adopted for better daily health

    Selecting micro-habits that fit your lifestyle is key to staying on track. Each individual has their own priorities and constraints, so personalizing simple actions is essential to maximize your chances of success.

    Here are some examples categorized to better address overall health objectives:

    Micro-habits for physical activity

        • Take the stairs instead of the elevator
        • Do 10 squats or some stretches at the start of the day
        • Walk for 5 to 10 minutes after each meal
        • Use a timer to alternate 25 minutes of work with short active breaks.
        • Incorporate short, impromptu dances into your day

    Micro-habits for a better diet

        • Drink a glass of water before each meal
        • Replace a sugary drink with an herbal tea or Fittea tea
        • Use Yuka to check the products in your shopping cart
        • Add a portion of vegetables to each meal
        • Savor every bite fully, without distractions.

    Micro-habits for stress management and emotional well-being

      • Take 5 deep breaths before starting a stressful task (Breathe technique)
      • Write a positive sentence in your diary every morning.

    Each of these micro-habits can be adapted to suit individual tastes and daily life. For example, if you enjoy tea, choosing Fittea instead of a sugary drink becomes an easy and pleasant alternative. Similarly, regularly using apps like Fourchette & Bikini or Eatology can support healthy food choices with practical and personalized advice.

    Implementing a tracking system to permanently establish micro-habits

    To ensure these micro-habits don’t remain mere intentions, it’s crucial to record them and track their progress. Tracking acts as a mirror to your efforts and encourages you to persevere, especially when motivation fluctuates.

    Why is tracking your micro-habits essential?

    • Visualizing one’s progress creates a sense of accomplishment.
    • Identifying what works and what doesn’t allows you to adjust your habits.
    • Regular monitoring limits loss of motivation by making efforts tangible.

    Here are some simple and modern methods to try:

    Applications and digital media

    • Habitca, a fun app that transforms your habits into missions with digital rewards.
    • My Pain Coach, a tool designed to track actions related to pain management and physical well-being.
    • Electronic calendars or Excel spreadsheets for personal and customizable tracking.

    Traditional tracking

    • A logbook where you can tick off each achievement, simple and visual.
    • A wall chart with checkboxes for each micro-habit accomplished.
    • Post-it notes reminding you of your goals are placed in strategic locations around the house.

    Moving from the virtual to the tangible, according to one’s preferences, is a key to success. For example, a wall chart is particularly motivating for the whole family; everyone can participate and contribute to the collective dynamic.

    Effective tracking also means being kind to yourself. It’s okay to skip a day or forget a step without ruining your efforts. The key is consistency, not perfection. To maintain this motivation, platforms like Dr. Good! also provide regular tips to help you stay on track.

    Integrate nutrition and mental well-being into your routine through simple micro-habits

    Optimal health depends on a balance between body and mind. Therefore, combining small physical and mental habits is beneficial for a complete and lasting transformation.

    Micronutrient habits play a crucial role. Rather than trying to revolutionize your diet, incorporate simple actions such as:

    • Consult Yuka before each food purchase to better choose your products.
    • Plan your meals with healthy recipes from Fourchette & Bikini or Eatology.
    • Drink a Fittea infusion at the end of the day to promote relaxation.
    • Make it a habit to put fresh fruits and vegetables in your shopping bag.

    These actions, repeated regularly, improve nutritional quality without imposing a strict diet, making the change more pleasant and sustainable.

    Practical steps to start your micro-habits today and transform your daily life

    To avoid being overwhelmed, it’s advisable to start with one or two simple micro-habits, linking them to an already well-established action. For example:

    • Drink a glass of lemon water upon waking, just before having breakfast.
    • Do 10 squats after closing your computer in the evening.
    • Take 3 minutes to breathe deeply just before a stressful meeting.
    • Use Yuka before you go shopping to choose healthy foods.

    After a few days, add another one to gradually expand your routine. The key lies in consistency, however small.

    Small steps allow you to achieve big changes without pressure or guilt. You’ll be surprised to see, week after week, how these small details contribute to a significant improvement in your health and overall mood.

    Don’t wait until tomorrow to get started. Dare to take that first step and integrate these micro-habits today for a revitalized body and mind. The path to health is paved with these small actions, which, added together, make all the difference.

    What is a micro-habit?

    A micro-habit is a small, simple action, achievable in less than a minute, that easily fits into the daily routine and promotes lasting change.

    How to choose micro-habits that are suited to your needs?

    It is essential to identify your health priorities, your constraints, and to start with simple and easy-to-integrate actions, often linked to your current habits.

    Why use apps like Yuka or Petit Bambou?

    These tools make it easier to monitor your diet and mental well-being, providing you with personalized and motivating advice daily.

    How to maintain motivation in the long term?

    Regular monitoring, combined with self-compassion and an appropriate reward system, helps to sustain micro-habits.

    Can micro-habits replace a healthy lifestyle?

    They are an excellent gateway to a healthy lifestyle, but must be accompanied by a set of overall habits to ensure optimal health.

  • 10 tips to enjoy life to the fullest

    10 tips to enjoy life to the fullest

    Life moves so fast that we often feel like we’re running with it, unable to savor the moments it offers. Despite telling ourselves we need to relax, we fall back into a frantic routine and are quickly overwhelmed by events.

    1. Pull yourself together

    If sadness arises, it may be because you’re placing too much importance on events beyond your control. Try to identify what you can concretely control by examining certain aspects of your life. Work combined with family obligations, social relationships, and your physical condition are the main elements you can influence. Focus on these and let go of what’s superfluous.

    2. Learn to breathe

    We learn to breathe from the moment we are born. It was the first movement of our lives. It is essential to do it correctly, not only during difficult and stressful times, but several times a day, slowly and deeply. This simple exercise will bring you peace and relaxation. These feelings are essential for coping with the small annoyances of daily life. Sign up for yoga classes; you will discover better breathing techniques there. 

    3. Don’t do everything at once

    Your daily life is like a mountain full of steps to climb. You panic, wondering if you’ll ever make it. Make a list, establish your priorities, and check things off as you go. Identify what you can postpone and schedule moments of rest on this list. And above all, live in the present moment!

    4. Take risks

    Life should be a journey of exploration. Don’t be afraid of change and variety; they will broaden your perspective. You may stumble, but you must get back up to move forward and surpass yourself. In doing so, you will learn more about yourself and be proud of your accomplishments. This is a wonderful reward for your efforts.

    5. Banish guilt

    Guilt is a true poison in life, especially for women. You feel guilty as soon as you find pleasure in something. You feel guilty for not having acted correctly or perfectly. In short, guilt is a prison where shame and a lack of self-esteem take root. Make sure you free yourself from this false feeling that has no basis in reality ,and that hinders your life.

    6. Go outside and get some fresh air

    You don’t have to travel to the ends of the earth to discover wonders. Explore what’s around you, like the local products and the natural beauty that sets your region apart. Get to know your neighbors and visit your friends and family.

    7. Do some sport 

    Regular physical activity keeps you in good shape and releases endorphins. There’s no need to sign up for training classes or sports that aren’t right for you. Walking is the perfect sport because it’s accessible to everyone.

    Forget your car and put on comfortable clothes and shoes suitable for each season. Take up brisk, brisk walking. In winter, opt for the early hours of the day to make the most of the sunlight. This simple and inexpensive activity will gently reshape your figure if practiced daily.

    8. Simplify your life

    Declutter by getting rid of the unnecessary items that have been cluttering your space and straining your eyes for years. Living a simple life is a great way to achieve happiness and enjoy life without the little annoyances. Owning more possessions often means having more worries.

    9. Fight boredom

    Laughing more is the best way to combat boredom. Surround yourself with people who make you laugh. Watch and read humorous works. Play kind pranks on those you love to brighten their day. These small gestures will chase away negative thoughts from your day.

    10. Create festive occasions

    Eat and drink what you like, but let’s be honest, in moderation! Find time to go to the movies, to play in the snow with your children and grandchildren. Organize spontaneous, simple get-togethers at the last minute to break out of the daily routine. You’ll bring joy to your loved ones and feel good about yourself. Giving and sharing are among life’s greatest pleasures.

  • What being self-employed has taught me

    What being self-employed has taught me

    Many of you know that I’ve been a freelancer since September 2017. I rent an office for my business rather than working from home because I need a change of scenery, and working from home tends to isolate me. I create content in collaboration with brands, sell my products, and offer marketing and writing services to small and medium-sized businesses. I’ve already written an article about being self-employed and what you need to know before taking the plunge, but I thought it would be helpful to share what I’ve learned so far.

    Being self-employed has allowed me to discover skills I never knew I had. I’ve developed my business acumen and negotiation skills, for example. I’ve significantly expanded my expertise. Blogging and managing a website, developing it, etc., is enriching. I learn something new every day, and I love it. My work is diverse, which is why I’m never bored and why it brings me so much fulfillment.

    Time is money

    Time is precious, I realize that more than ever today. And the saying “time is money” has never been more relevant to me. Indeed, wasted time is time I’m not working, and therefore I’m missing an opportunity to earn money. Based on this reasoning, it’s clear that knowing how to manage your time is essential.

    Being self-employed means being determined and knowing the best way to work and ensuring you’re up and running every day. When you work smarter, not harder, your time is used to its fullest potential. You don’t spend hours working late into the night just because it makes you feel like you’re getting things done. You work efficiently, in an organized, and above all, productive way—whether you’re at home, in a café, or in an office.

    Believe in your projects

    It often happens that people tell me I’m a confident and determined person, but that they aren’t, so they won’t be able to succeed in their career. But know that this isn’t always the case. I mentioned this in a recent article, but like everyone else, I struggle with my doubts. I don’t feel like I’m doing well enough, that I’m not capable of doing what I want to do in life… And that’s normal. We all go through periods of doubt.

    I have a master’s degree in law, and yet I put everything aside to pursue my dream, my passion, and create my own business. It’s incredibly daunting, but thankfully, I have a lot of support around me. My partner is a true pillar of strength, and so are you. The encouraging comments and emails you send me help me believe in myself, trust myself, and tell myself that I’m capable of achieving my goals.

    Being self-employed pushes me to believe in myself and my ideas. I realized that I took the plunge and launched my business, but it didn’t end there. I need to keep believing in myself for my projects to succeed. So, I’m taking this opportunity to tell you that if you want to start your own business or even “just” create a blog, do it. Stop overthinking it and making excuses. Just do it. There’s never a perfect time to start; you’re talented, intelligent, and above all, capable of making your dreams a reality!

    Investing is sometimes necessary

    To develop and grow, you’ll eventually need to make some investments. It can be easy to ignore opportunities to develop your skills and build wealth, but I personally advise against it. Because investing can truly help. Sometimes it’s better to invest your money in something that will help you improve your website and your business, rather than trying to do everything yourself.

    Investing used to be unthinkable for me, and frankly, pointless. But you can’t know everything, and when someone makes resources available at affordable prices, I don’t hesitate. The most expensive investment I’ve made is the design of this blog because it was custom-made. I really liked the old one, but it was heavily used. And having a custom design was something I’d wanted for a long time. So the first euros I earned went into it! And I absolutely don’t regret it. I worked with Kotryna Bass, a very inspiring and highly competent young woman who created something that perfectly reflects who I am.

    You can discover all the investments I’ve made for this blog in this article. Keep in mind that you are truly your best asset for your business or website. Don’t be afraid to invest in developing your skills and, above all, investing in yourself. You are capable 

    Becoming aware of one’s value

    Setting prices can be quite difficult because blogging is a relatively new profession, and we don’t have any fixed rules. To give you an idea, I recommend the book “Monetizing Your Blog” by Nessa Buonomo, which I found very helpful. Set an hourly rate for yourself, but not the kind of hourly rate that makes you think you’re being cheap. Because being cheap won’t help you pay your bills.

    This will make you work harder for less, and the people you work with won’t value your skills. So yes, you’ll miss out on some collaborations because some people are happy not to be able to pay you, or only very little. They benefit from a service or contribution that you risk spending a lot of time on for very little return. So, you’re the one who risks losing out. Only accept offers that suit you and seem fair. If the price offered seems too low, you’re not obligated to accept. I’ve learned to say no, and I’m so glad I did; I only work on things I truly enjoy!

  • Did you really have a productive day

    Did you really have a productive day

    In the constant hustle and bustle of our daily lives, it’s often difficult to discern whether we’ve had a productive day or not. Being busy, constantly rushing from one task to another, doesn’t necessarily mean being productive. In fact, I’ve fallen into that trap myself several times. Yet, it’s essential to be able to assess whether you’ve truly had a productive day.

    If you can answer these questions, you’ll be one step closer to mastering productivity. I’m going to share some ideas that have helped me answer this question and make my days more productive.

    Why is it important to know if you have been productive?

    The first reason is that it gives you a sense of accomplishment. When you complete a task, you feel a sense of satisfaction that can motivate you to do more. This sense of accomplishment is a powerful driver, fuel for motivation. Furthermore, if you can confirm that you have been productive, then you can be confident that you are truly making progress toward your goals.

    Finally, being productive means using your time efficiently. Time is a precious resource, and we only have a limited amount of it.

    Personally, when I am productive, I know that I have not wasted my time, and that gives me a certain peace of mind.

    How can I tell if I’ve been productive?

    The answer to this question depends on your job, your goals, and what you expect from your day. For me, productivity is directly linked to achieving my goals. I create a list of objectives every day and review it regularly to make sure I’m on track.

    I also strive to quantify my productivity. For example, if my goal is to write an article, I can measure my productivity by the number of words written. If my goal is to send emails, I can count the number of emails sent. This gives me a tangible assessment of my productivity.

    How to avoid being busy without being productive?

    It’s easy to fall into the trap of constant activity without real productivity. To avoid this, I practice “pausing.”

    For example, I give myself time to step back, breathe, and evaluate my work. This allows me to ensure that I’m not just busy, but that I’m actually making progress.

    Furthermore, I also try to focus on one task at a time. Multitasking can give the impression of being productive, but it’s often counterproductive. By focusing on a single task, I can perform at my best and be more efficient.

    Finally, I make sure to take care of myself. A good night’s sleep, a healthy diet, and regular exercise are essential for maintaining high productivity. It’s difficult to be productive when you’re exhausted.

    I also apply a golden rule: learn to say no. We’re often tempted to accept every task offered to us, but this can quickly overwhelm us and harm our productivity. Learning to say no to certain tasks and focus on those that are truly important is an essential skill to avoid simply being busy without being productive.

    Conclusion

    In short, productivity isn’t just about effort, but also about direction. It’s not enough to be busy; you have to be busy doing the right things. For me, a productive day is one where I’ve made progress toward my goals, used my time effectively, and taken care of myself.

    It’s not always easy to know if you’ve been productive. It requires some reflection and honesty with yourself. But by asking the right questions and paying attention to your actions and results, you can develop a better understanding of your productivity and make every day a productive one.

  • Changing your life and becoming a freelancer

    Changing your life and becoming a freelancer

    Today, I invited Debynski to talk to us about a very topical subject: web professions. More specifically, the good reasons to become self-employed in 2026. “Changing your life.” Three words that can inspire dreams or give you nightmares when you don’t really know where you’re going to put your money.

    “Changing your life.” Three words that can inspire dreams or nightmares when you’re not quite sure what you’re getting into. For 2026, we’re asking ourselves a lot of questions about the norms of our society: will they continue to evolve, will the old “commute-work-sleep” routine return? Remote work has become commonplace, but then… why not take it a step further and become a freelancer? After all, what difference would it make?

    Becoming a Freelancer-Good Reasons to Get Started

    The best thing to remember from this past year is that 2026 propelled remote working to the forefront! Whether we like it or not, we have to admit that the whole world had to adapt: 

    • The employees discovered the joys of working online.
    • Merchants have started selling online.
    • Restaurants have also developed their online offerings to facilitate orders and deliveries.

    Basically, everyone started pampering their computer and mobile phone!

    The best reason to take the plunge is this: people can no longer deny the obvious; the future is abstract and intangible. It’s online! Many people have lost their jobs with this global health crisis; you won’t hear me say that this virus is good news. 

    On the other hand, I’m one of those people who try to see the positive in every situation. In this specific case, I also see a very good thing: the rise of digital job, for everyone.

    Because while it’s true that work is work, whether you’re in the office or at home, the dimension changes when you become your own boss. And for those who are victims of employment discrimination, what better solution than being self-employed?

    What services should be offered?

    I know many people say to themselves, “I don’t know how to do anything,” or “it’s not for me,” “I have no ideas”… This is a common mistake. Basically, nobody knows how to do nothing. The good news is that everything is a skill to be acquired; everything can be learned. So the right question shouldn’t be what you know how to do, but rather what you want to do! When it comes to digital professions, a multitude of possibilities exist.

    Simply asking yourself “why not?” is a huge step! You’re opening a door to the world of possibility and reality. I’m living proof that it’s entirely possible to train in the subjects that interest us, and to acquire the knowledge and skills necessary to master a subject or field of activity.

    For more than two years, I  have been a Freelance Social Media Manager, offering services to talented female entrepreneurs to showcase their work on their social networks and thus attract qualified traffic to their offers.

    Do I have a degree for that? No.

    Have I managed to gain the trust of my clients and deliver impeccable work? Yes!

    Have I evolved today and become an expert in my field? Yes!

    Yet I followed a simple plan: I decided to leave my salaried job and get the right training to become effective as quickly as possible. I’m not a genius. I don’t have any more free time than any other mom… So if I was able to do it, it proves that this life goal is attainable for anyone who wants it and puts in the effort.

    Becoming a Freelancer 2026 is mine!

    The reason I’m so excited to share these few words of motivation about the digital future with those who read this is that I deeply believe there’s nothing more precious than a life aligned with one’s values. And being able to offer quality services and products from the comfort of your own home is truly life-changing. 

  • These habits that changed my life

    These habits that changed my life

    I don’t know if you’re like me, but I want to wake up every day a better person than I was yesterday. I want to grow mentally and step outside my comfort zone. My goal is to create a life I love, a life that fulfills me and brings me happiness. When I became interested in.

    I don’t know if you’re like me, but I want to wake up every day a better person than I was yesterday. I want to grow mentally and step outside my comfort zone. My goal is to create a life I love, a life that fulfills me and brings me happiness. When I became interested in personal development, I developed a number of habits—good habits that have had a positive impact on my life and my way of being.

    They helped me grow as a person and pushed me to build a life I’m proud of. I improve every day and show myself every day that I can make my life something memorable. Today, I’ve decided to share with you five habits that have had the biggest impact on me. Perhaps they’ll inspire you and motivate you to do the same.

    These habits that changed my life

    Develop a new mindset.

    If you’re a regular listener of my podcast, you know that simply changing your mindset makes all the difference. Before understanding the power of mindset, I used to struggle with my self-confidence and what I believed I could and couldn’t do. I didn’t think I had the skills, knowledge, or experience to succeed in life. I thought I had nothing special and couldn’t do anything exceptional. This way of thinking significantly limited my ability to move forward.

    Throughout my learning and personal development, I’ve cultivated a mindset that has changed my entire life. I’ve developed a growth mindset. A growth mindset describes the thought process of someone who believes their abilities can evolve, adapt, and improve through continuous work, practice, and learning. This contrasts sharply with a fixed mindset, in which a person generally believes they are who they are and cannot change.

    Instead of feeling like I’d reached my full potential, I started challenging myself every day. I wanted to expand my knowledge, learn, and absorb as much information as possible. My goal was to improve myself daily. I stopped being someone who gave up as soon as things got difficult. I owned up to my mistakes, decided to learn from them, and thought about the changes I could make to do better next time. It took time to understand what was holding me back. But once I finally developed a growth mindset, my life changed.

    Create a morning and evening routines

    When I started looking into the daily lives of successful people, I quickly realized they all had routines, whether for the morning or the evening. So I decided to implement this in my own life to see if it would have any effect. I created morning and evening routines to help me be more organized and not neglect myself. Developing routines in your life allows you to lead a more intentional life and to be able to cope with the unexpected. They help maintain order in your life while improving your health. If you don’t know what kind of routine to implement, you can check out my article on some routine ideas. To give you an idea, here’s my morning routine:

    My routines are very basic, but they work for me; they allow me to unwind, relax, and take time for myself. All you need to create balance and help you maintain a positive environment is a routine.

    Accepting change

    As human beings, we are attached to our habits. We have a comfort zone, our little cocoon, where change and novelty have no place. The problem is that not accepting change limits your growth. We are constantly changing and evolving into improved versions of ourselves. Avoiding change means avoiding personal development.

    By shifting to a growth mindset, I changed my perspective. This allowed me to make small changes that had a huge impact on my life. These changes felt good and allowed me to move forward. It’s important to accept that this is inevitable and that it’s not synonymous with negativity. If you want to be a more fulfilled and happier person, you will inevitably have to go through this stage.

    Keeping a journal

    I often talk about journaling on this blog, but it’s something that has truly benefited me greatly. I tend to write down my thoughts and feelings in it. I’m not the type to talk to others about my life, my worries, my stress… My journal allows me to express all my emotions and, therefore, detach myself from them. It helps me understand certain things, put things into perspective, and reflect on myself. It has a very calming effect. I also use it to manifest my desires through scripting.